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Training Log Archive: Ant Squire

In the 7 days ending Mar 7:

activity # timemileskm+mload
  Running6 7:15:33 53.54(8:08) 86.16(5:03) 757168.8
  Total6 7:15:33 53.54(8:08) 86.16(5:03) 757168.8

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MoTuWeThFrSaSu

Sunday Mar 7 #

12 PM

Running long 1:49:50 intensity: (2:39 @1) + (1:40:34 @2) + (6:37 @3) 14.07 mi (7:48 / mi)
ahr:122 max:137

Long run around the Trent.
First loop down to Holme Pierre Pont with Ben and Rory on his bike. Was starting to flag after only 35 mins, so took my gel early. That perked me up enough for the second solo section until I started slowing with about 2 miles to go, so crawled home!

Saturday Mar 6 #

4 PM

Running hills 1:27:22 intensity: (6:33 @1) + (44:15 @2) + (31:52 @3) + (2:02 @4) + (2:40 @5) 8.74 mi (10:00 / mi) +513m 8:27 / mi
ahr:127 max:181

Two and a half hilly loops around Colwick Woods.
Found the most number of climbs and descents on a meaningful loop.

Friday Mar 5 #

12 PM

Running 1:18:16 intensity: (1:54 @1) + (42:28 @2) + (33:54 @3) 9.79 mi (8:00 / mi) +230m 7:27 / mi
ahr:127 max:143

Lunchtime run around Sharphill Woods.
First part with Ben

Wednesday Mar 3 #

6 PM

Running intervals 52:01 intensity: (1:18 @1) + (25:06 @2) + (22:38 @3) + (2:59 @4) 6.92 mi (7:31 / mi) +2m 7:31 / mi
ahr:131 max:155

Interval session along the embankment with Ben
5 x 5 min with 90s recovery

Rep distance (in miles): 0.80, 0.81, 0.79, 0.81, 0.79

Tuesday Mar 2 #

7 PM

Running 46:56 intensity: (27 @1) + (41:20 @2) + (4:55 @3) + (14 @4) 5.94 mi (7:54 / mi)
ahr:123 max:151

Recovery run around the bridges, with 6 x 30s efforts with 3 min recovery

Monday Mar 1 #

6 PM

Running 1:01:08 intensity: (52 @1) + (6:07 @2) + (28:41 @3) + (22:15 @4) + (3:13 @5) 8.08 mi (7:34 / mi) +13m 7:32 / mi
ahr:143 max:169

Run around West Bridgford with Eddy

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